Foam Rolling Quads


Place your foam roller on the floor and lie on your stomach with the front of one thigh over the foam roller and the other leg on the floor for support. Roll the entire front of the thigh from the top of the hip to the top of the knee cap in an up and down motion. When you find a tender spot, stop and apply pressure directly down into the roller on the spot for 20-30 seconds. Move around the quad to find different tender spots.